Full Service Restaurants

Before you go

• Eat throughout the day
• Choose a restaurant with lots of options
• Think about hunger level once you arrive
• Consider what you are hungry for

Ask questions

• How is this item prepared?
• Can I have the sauce/dressing on the side?
• Can I substitute a different side?
• Can I have this item grilled instead of fried?

Nutrition Tips

• If you desire, choose lean proteins (chicken, turkey, beans, fish, edamame)
• Consider ordering entrées that are grilled, steamed, baked, broiled or roasted
• Enjoy tasty vegetables as a side (side salad, vegetable soup, broccoli etc.)

Honor Hunger/Fullness

• Ask for your plate to be removed when you are feeling satisfied
• Check in with yourself halfway through the meal to determine if you want to continue eating or save the rest for later
• If you are done, move your plate a few inches away or place a napkin over your plate
• Ask the server for a “to go” box
• Eat slowly and enjoy your company

Quick Service Restaurants

Choose Sandwiches Wisely

• Whole grain bread or wrap
• Lean meats such as turkey, non-breaded fish and chicken breast
• Multiple vegetables
• Avocado or hummus as a spread

Nutrient-Filled Sides

• Green salad with dressing
• Fruit
• Broth-based soups
• Baked potato with veggies